Locations:
Search IconSearch
February 25, 2021/Living Healthy/Sleep

How Much Sleep Do I Need?

Plan your sleep cycles to feel well rested

woman waking up in morning after refreshing sleep

You know sleep is important. But clocking a full eight hours every night seems like a luxury. How much do you really need?

Advertisement

Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy

“Two of the main factors that determine the amount of sleep you need are genetics and age,” says Michelle Drerup, PsyD, a psychologist and sleep disorder specialist. Here’s how to find out if you’re hitting your target — or whether your bedtime needs a makeover.

How many hours of sleep do I need?

Babies need a lot of sleep. As kids grow, their sleep needs decrease. “By adulthood, most healthy people need 7 to 8.5 hours,” Dr. Drerup says.

Here’s how much kids and adults need, on average according to the CDC:

table with recommended sleep needs by age

Shortchanging your sleep long-term can lead to a host of problems, including:

Sleep myths, busted

Though sleep needs vary depending on your genes, most adults fall in the seven-to-nine-hour range. If you think you thrive on less, you may want to reconsider.

“There are people who are short sleepers, but it’s pretty rare,” Dr. Drerup notes. “We’re not very good judges of how sleep loss affects us, and most people who think they do well on little sleep would probably function better with a little more.”

One common misconception is that older adults don’t need as much sleep as they did in middle age. Older adults should still aim for at least seven hours, Drerup says.

Advertisement

“Older adults have different sleep patterns. They tend to sleep more lightly and may wake earlier in the morning,” she says. “But you still need the same amount of sleep over 24 hours, so if you’re sleeping less at night, you might need a nap during the day.”

Sleep sleuth: Find out how much you need

What’s the magic number of hours you should be sleeping? Dr. Drerup offers two strategies for finding out how rested you really are.

  • Keep a sleep diary: “Track the time you go to bed and wake up and look for patterns. How do you feel when you wake up, in the afternoon and at the end of the day? Do you have a midafternoon slump or feel like you need an extra cup of coffee?” she says. “If so, you may not be meeting your sleep needs.”
  • Take a sleep vacation: “If you have the flexibility, pick a consistent bedtime and get up without an alarm for a week or two,” she suggests. If you’re sleep-deprived, you’ll probably sleep a lot longer the first few days. But after three or four days, the amount of sleep you get each night should be close to what your body needs naturally.

How long is a sleep cycle?

An average sleep cycle lasts about 90 minutes. Ideally, you want to get five or six of those cycles each night to feel fresh and rested.

You might not have a lot of choice about what time the alarm clock rings in the morning. But you may be able to tweak your bedtime. Figure out how many hours you want to be slumbering, then add on an extra 15 minutes to give yourself time to fall asleep. For example:

What Time Should I Wake Up and Go to Bed?

Here are some targets for getting seven or eight hours of sleep.

target bedtimes

Tips for bedtime success

Dr. Drerup offers these tips for sleep success:

  • Wind down: Before bedtime, wind down by turning off electronic devices, turning down lights and doing calming activities (like taking a warm bath, reading, and relaxation) that will help your body get sleepy.
  • Go slow: If you’re used to staying up until 2 a.m., you aren’t likely to fall asleep at 11 p.m. Start by shifting your bedtime back by 15 or 20 minutes. After a couple of days, turn it back another 20.
  • Be consistent: If you cut sleep short during the week, you won’t be able to fully make up that sleep debt on weekends. Instead, aim to go to bed and wake up close to the same time each day.
  • Be flexible: “You won’t be perfectly consistent every night,” she says. “But if you’re within an hour of your ideal sleep target, that’s a good goal.”

When you’re feeling regularly well-rested and bright-eyed after a solid night’s sleep, you’ll wonder why you ever tried to get by with less.

Advertisement

Learn more about our editorial process.

Related Articles

Caregiver laughing and reading to two happy kids on couch
February 12, 2025/Parenting
4 Signs Your Child Is Ready To Stop Napping

Preschoolers who wake up early or have trouble falling asleep may not need their afternoon nap

Person in bed hitting snooze on their cell phone
February 11, 2025/Sleep
Is Snoozing Your Alarm OK?

New research may shed some light on the debated topic

Person lying awake in bed at night/bottle of wine with empty glass
January 30, 2025/Sleep
Full Proof: Explaining How Alcohol Can Interfere With Sleep

A late-night cocktail can disrupt your sleep cycle in a way that undermines the quality of your rest

Person in bed at night, reading, warm beverage on nightstand, oversized clock and relaxing pre-bed ideas floating around
January 17, 2025/Sleep
How To Fix Your Sleep Schedule

A regular sleep schedule is essential to your well-being — be consistent and take time to wind down

Person lying on back, hands folded against chest, sleeping in bright daylit room
January 7, 2025/Sleep
What’s the Best Sleep Position for You?

There’s no one sleep position that’s best for everyone — but you may benefit from sleeping a certain way depending on your individual needs

Tan tablets pouring from bottle into a hand
December 24, 2024/Sleep
Does Magnesium Help You Sleep Better?

Research is limited on whether the supplement can help you snooze, and there may be better options

Person sleeping on their back with hand on chest
October 31, 2024/Sleep
The Military Sleep Method: Does It Work?

The military sleep method promises to get you snoozing in two minutes — the techniques are sound but outcomes may vary

Hot mug of lettuce water, with lettuce stalks nearby
August 28, 2024/Sleep
Can Lettuce Water Actually Help You Sleep?

While it’s rich in antioxidants, this leafy water trend is likely not much of a sleep inducer

Trending Topics

Person in bed sleeping on their side, covers off
Breathing Problems? Try These Sleep Positions

If you’re feeling short of breath, sleep can be tough — propping yourself up or sleeping on your side may help

A couple looking at skyline, with one person slightly behind the other, head bent down
What Is Anxious Attachment Style — and Do You Have It?

If you fear the unknown or find yourself needing reassurance often, you may identify with this attachment style

Glasses and bottle of yellow-colored prebiotic soda, with mint, lemon and ginger garnish
Are Prebiotic Sodas Good for You?

If you’re looking to boost your gut health, it’s better to get fiber from whole foods

Ad